If you’re looking for delicious and easy high protein meal prep lunch ideas then you’ve come to the right place.
In this list, you will find 31 high protein meal prep lunch ideas that will satisfy your taste buds and keep you feeling full and energized throughout the day.
These healthy high protein meal prep recipes contain between 20-40 grams of protein per serve and are super tasty.
So pick your favorite high protein meal prep recipe and make some healthy meals to last the whole week.
31 High Protein Meal Prep Lunch Ideas With Easy Recipes
Meal prepping has never been easier than with these high-protein meals. Pick 1-2 recipes and make your high protein meal prep for the week.
There are so many delicious options on this list, and they are divided into 5 categories, chicken, turkey, beef&pork, tuna, and vegetarian meal prep recipes.
1. Protein Snack Pack
Packed with protein and flavor, this snack pack is perfect for weekday lunches. The adult Lunchables are so easy to put together and even easier to grab and eat on the go.
Per serve:
Protein: 34 g, Calories: 589 kcal, Fat: 13 g, Carbs: 28 g
Recipe: The Forked Spoon
Related: 47 Lunch Ideas for Work for Men
High Protein Chicken Meal Preps
2. 20-Minute Chicken & Rice Meal Prep
When you thought about chicken and rice in the past I bet you never thought about a flavor-filled meal like this! Juicy zesty jerk chicken with fresh grape tomatoes and guacamole is the easiest meal prep you can whip up in under 20 minutes so that you have more time to do things you really want to.
Per serve:
Protein: 27 g, Calories: 454 kcal, Fat: 19 g, Carbs: 44 g
Recipe: Budget Delicious
3. Mediterranean Chicken Quinoa Bowl
Need a tasty and high-protein lunch for work or school? Try this Greek chicken quinoa bowl with tzatziki sauce—delicious and easy to make ahead!
Per Serving: Calories: 410, Protein: 33 g, Fat: 18g, Carbs: 30g
Recipe by: OhClary
4. Teriyaki Chicken Meal Prep
Crispy snap peas and chicken coated with a tasty teriyaki sauce will make all of your coworkers jealous when you bring it in as your meal prep!
Per serve:
Protein: 30 g, Calories: 489 kcal, Fat: 15 g, Carbs: 58 g
Recipe:iFoodReal
Related: 35 Quick & Easy Protein Bowls for Lunch and Dinner
4. Chicken Burrito Bowls
Skip the Chipotle line and make your own burrito bowls at home at a fraction of the cost and calories!
Per serve:
Protein: 26 g, Calories: 352 kcal, Fat: 12 g, Carbs: 34 g
Recipe: Chef Savvy
Related: 13 Light Summer Lunch Ideas for Adults
5. Air Fryer Chicken Salad
This air fryer chicken salad recipe has fresh veggies and protein and is the perfect low calorie high protein lunch idea. Keep it fresh for up to two days by storing ingredients separately.
Per serve:
Protein: 27 g, Calories: 247 kcal, Fat: 10 g, Carbs: 12 g
Recipe: HealthyRecipes101
6. Healthy Chicken Meal Prep Bowls
A super easy and versatile meal prep recipe for weight loss made with hard-boiled eggs, fresh veggies, and chicken breast. It contains so much protein (59 g!!) considering it’s a low-calorie meal.
Per serve:
Protein: 59 g, Calories: 399 kcal, Fat: 12 g, Carbs: 9 g
Recipe: Recipes From a Pantry
Related: 25 Easy High Protein Breakfast Meal Prep Recipes
7. Chicken Salad Sandwich
This healthy meal prep idea can be made up to 3 days in advance but is best added to the bread right before serving.
Per serve:
Protein: 31 g, Calories: 507 kcal, Fat: 24 g, Carbs: 29 g
Recipe: Healthy Recipes101
8. Crockpot Huli Huli Chicken
Make this easy crockpot chicken recipe ahead of time and store it in an airtight container in your fridge for up to 3-4 days. This easy meal prep recipe tastes great when served with rice or noodles.
Per serve:
Protein: 31 g, Calories: 316 kcal, Fat: 8 g, Carbs: 30 g
Recipe: Slow Cooker Meals
9. Mason Jar Greek Salad Jars
This quick salad recipe in jars is a simple way to pack a filling and delicious protein-rich meal.
Simply add all the ingredients in a jar (shredded or cooked ground chicken, fresh veggies and greens, and a delicious Greek dressing) and when you’re ready to eat, pour out the contents onto a plate and enjoy.
Per serve:
Protein: 19 g, Calories: 396 kcal, Fat: 29 g, Carbs: 17 g
Recipe: Easy Budget Recipes
Beef & Pork Meal Prep Ideas
10. Meatloaf Meal Prep Bowls
Try this delicious and flavor-packed meatloaf meal prep served with roasted green beans and sweet potatoes for a delicious meal that’s healthy and whole30 approved.
It’s a twist on the classic comfort food meatloaf recipe that swaps breadcrumbs for almond flour and high-fat ground beef for lean one.
Per serve:
Protein: 31 g, Calories: 484 kcal, Fat: 23 g, Carbs: 39 g
Recipe: Primavera Kitchen
Related: 25 Healthy Low Calorie High Protein Meals
11. Smash Burger Tacos
These smash burger tacos taste just like a Big Mac but so much healthier. You won’t believe how easy these are to make, in fact it will only take you 15 minutes to make this super delicious high protein lunch recipe.
Per serve:
Protein: 20 g, Calories: 246 kcal, Fat: 13 g, Carbs: 11 g
Recipe: OhClary
12. Pork Carnitas Meal Prep Bowls
Pork is an excellent source of protein, which makes this instant pot carnitas recipe a great option for a high protein lunch. Store in an airtight container for up to five days.
Per serve:
Protein: 29 g, Calories: 259 kcal, Fat: 16 g, Carbs: 2 g
Recipe: Primavera Kitchen
13. Cheeseburger Bowls
You’ll be looking forward to these tasty cheeseburger bowls all week. They are so quick to make but super delish and filling. You’ll also learn how to make a skinny special sauce which is so tasty on EVERYTHING!
Per serve:
Protein: 28 g, Calories: 296 kcal, Fat: 13 g, Carbs: 17 g
Recipe: Lauren Fit Foodie
High Protein Meals With Turkey
14. Buffalo Turkey Meatballs
Per serve:
Protein: 35 g, Calories: 320 kcal, Fat: 10 g, Carbs: 10 g
Recipe: The Forked Spoon
15. Turkey Chili
Per serve:
Protein: 39 g, Calories: 243 kcal, Fat: 4 g, Carbs: 16 g
Recipe: Fit Mama Real Food
16. Ground Turkey Stuffed Peppers
Ground turkey stuffed peppers are packed with flavor and protein. This recipe makes a great meal prep option because you can just refrigerate and reheat in a microwave.
Per serve:
Protein: 24 g, Calories: 306 kcal, Fat: 14 g, Carbs: 21 g
Recipe: Spoonful Of Flavor
17. Turkey Burrito Bowls
Satisfy those fast-food cravings with a healthy alternative. A few simple ingredient swaps turns this meal into a great option for lean protein and healthy fats.
All you need is some ground turkey, brown rice or cauliflower rice, black beans, corn, and homemade fresh salsa to make this delicious dish.
Recipe: Free Your Fork
18. Ground Turkey Bowls
Increase your protein intake with ground turkey. These ground turkey meal prep bowls will help you stay on track with your health without sacrificing flavor.
Per serve:
Protein: 31 g, Calories: 474 kcal, Fat: 15 g, Carbs: 53 g
Recipe: One Wholesome Life
19. Healthy Shepherds Pie
Per serve:
Protein: 30 g, Calories: 267 kcal, Fat: 6 g, Carbs: 23 g
Recipe: Tasty Thin
High Protein Lunch Ideas With Tuna & Seafood
20. Shrimp Taco Rice Bowl Meal Prep
Need a quick and delicious meal prep idea? Try these shrimp taco rice bowls, a high-protein, low-calorie option that’s perfect for healthy lunches or dinners!
Per serve:
Protein: 28 g, Calories: 370 kcal, Fat: 14 g, Carbs: 38 g
Recipe: OhClary
Related: 35 Healthy Meals With Canned Tuna
21. Salmon Quinoa Salad
Per serve:
Protein: 17 g, Calories: 318 kcal, Fat: 17 g, Carbs: 26 g
Recipe: Two Cloves Kitchen
22. Meal Prep Salmon Salad
You can serve this easy meal prep recipe, salmon salad in wraps, as a dip, or as a sandwich.
Recipe: Street Smart Nutrition
23. Oven Roasted Salmon
Up your meal prepping game with this delicious oven roasted salmon recipe. The salmon is a great protein option for lunches and can be paired with seasonal sides or mixed with pasta.
Recipe: Jam Jar Kitchen
24. Tuna Salad Sandwiches
This tuna salad with capers tastes better and better the longer it sits, so meal prepping is preferred. Store it in the fridge in an airtight container for up to two days and enjoy with a piece of bread for a filling and nutritious lunch option.
Per serve:
Protein: 27 g, Calories: 350 kcal, Fat: 25 g, Carbs: 3 g
Recipe: Hello Frozen Bananas
25. Sushi Bake Cups
Recipe: OhClary
26. Cuban Style Tuna Meal Prep Bowls
The tuna in these meal prep bowls provides a bold and lean protein. Prep it the night before, and enjoy the next day.
Recipe: Strength and Sunshine
Quick High Protein Vegetarian Meals
26. Buffalo Tofu Wraps
This buffalo tofu wrap is a plant-based high protein meal. The wraps can be meal prepped up to two days in advance but leave off the vegan ranch until mealtime, or the tortilla will be soggy.
Per serve:
Protein: 14 g, Calories: 376 kcal, Fat: 16 g, Carbs: 44g
Recipe: Naturallie Plant Based
Related: 31 Healthy Wrap Fillings You Will Love
27. Summer Split Pea Salad
The base recipe for split pea salad provides 12 grams of plant-based protein per serving. It’s a flexible meal prep friendly lunch to enjoy all week.
Per serve:
Protein: 12 g
Recipe: Street Smart Nutrition
Related: 27 Easy Vegetarian Meal Prep Ideas
28. Veggie Egg Bites
I love making this easy recipe in bulk and freezing them until I’m ready to eat. These delicious egg bites are a great recipe as you can add pretty much any leftover veggies you have in your fridge to use up the leftovers.
My favorite things to add to these are bell peppers, cheddar cheese and a tiny bit of chili powder for a spicy twist.
Per serve (5 egg bites):
Protein: 30 g, Calories: 340 kcal, Fat: 20 g, Carbs: 10 g
Recipe: Beside The Mountain
29. Chickpea Gyro Lunch Boxes
Chickpeas are a great source of protein for vegetarians. This quick lunch recipe spices them up with a tasty blend of spices and then cools it back down with a Greek yogurt tzatziki dipping sauce with lemon juice. Serve with some pita bread for a healthy and nourishing midday meal.
Per serve:
Protein: 20 g, Calories: 432 kcal, Fat: 7 g, Carbs: 72 g
Recipe: Amanda’s Cookin’
30. Vegan Egg Roll Bowl
Per serve:
Protein: 24 g, Calories: 260 kcal, Fat: 8 g, Carbs: 26 g
Recipe: Earth to Veg
31. Italian Pasta Salad
Recipe: Strength and Sunshine
This sheet pan salmon is so easy to throw together and bakes in under 20 minutes. It’s a great meal prep option that’s high in protein and low calorie and is super easy to customize with various vegetables and side dishes.
Recipe by: OhClary
Which one of these healthy high protein meals will you be making for your lunches this week? Let me know in the comments!
